CROSSFIT WOD

June 13, 2018 Written by

CrossFit Salus – CrossFit

View Public Whiteboard

Coach lead warm up: (No Measure)

2 sets of:

weighted ring pull ups + ring dips max reps with

40% of max weight.

——————- OR ——————–

Max reps of ring pull ups + ring dips

——————————————–

Thruster (off rack, working up to a heavy set of 5 unbroken)

——————————————–

Speed Boat (Performance) (Time)

3 Rounds for time:

30/21 Calorie Row

25 Wallballs (20/14)

10 Dumbbell Hang Clean and Jerks, left side (50/35)

10 Dumbbell Hang Clean and Jerks, right side (50/35)
—————————————–

Speed Boat (Fitness) (Time)

3 Rounds for time:

30/21 Calorie Row

25 Wallballs (12/8)

10 Dumbbell Hang Clean and Jerks, left side (30/15)

10 Dumbbell Hang Clean and Jerks, right side (30/15)

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: